improving conditioning and building muscle, but is not an efficient way to lose weight. Which is easier? Wake up extra early or stay up extra late, taking time away from work or family or hobbies, all to burn that 400 calories? Or simply avoid putting that 400 calories in your gut in the first place?

Weight loss doesn't happen at the gym. It happens in the kitchen. I know you mentioned you think you are running a calorie deficit, but you apparently aren't if you aren't coming down very fast. Cut back on the intake.

The way I've had success with this is combining intermittent fasting with a high fat diet. It is the only sustainable way for me to reduce my caloric intake. Bottom line for me is that fat keeps me full, carbs don't. Fats are more calorie dense obviously, but having a gut full of fat truly allowed me to skip meals and stay satiated, and ultimately lose weight fast.

What I did was skip breakfast, eat a combination of cheese, avacados, or pork rinds for lunch. So like one avacado and two pieces of string cheese. Dinner is the only real meal of the day. Find a good keto cookbook, and keep your daily caloric intake below 20 grams of carbohydrates. It takes a week or two two adjust, but I promise you will drop weight fast.